The Better Prostate Cancer Diet- Mediterranean or Flexitarian?

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Only a high adherence to Mediterranean dietary pattern appeared to be associated with a lower risk of aggressive PC. Prudent and Mediterranean dietary patterns showed different effects in low and high-grade tumors.

I am a long-term survivor of a blood cancer called multiple myeloma. I am also a man nearing 60. I have two friends who have had prostatectomies (prostate removal). I have several other friends who have various stages of prostate cancer.

I would like to reduce the risk of prostate cancer as much as I can as I age. Therefore my diet and its possible relation to both MM and prostate cancer are of importance to me.

Let me add that due to my history of undergoing toxic chemotherapy regimens (’94 and ’95)  in addition to reducing my risk of MM and PCa, I work at maintaining my heart and brain health. To be honest, I am adding these health concerns because most older men are also concerned about their heart and brain health.

So what is the best diet for reducing the risk of PCa while also maintaining heart and brain health? First and foremost, we can all agree that the typical western diet is bad all around. Lots of red meat and lots of processed foods will surely reduce the quantity and quality of your senior years.

After reading the articles linked and excerpted below I will continue to follow a Flexitarian diet. Those of you reading this post who’s main concern is reducing your risk of prostate cancer should follow a Mediterranean diet.

To be honest, having worked with cancer survivors of different types and stages, just reading this post, just thinking about your diet puts you ahead of the game. Add a few anti-prostate cancer supplements such as curcumin and green tea extract and you are on your way.


Thank you,

David Emerson

  • Cancer Survivor
  • Cancer Coach
  • Director PeopleBeatingCancer

Recommended Reading:

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How dietary fat helps prostate cancer to spread

“The findings shed new light on the complex interplay between our genes and dietary fat, as well as on the role of this dynamic in promoting the spread, or metastasis, of prostate cancer.

As Dr. Pandolfi says, the results of this research “are tremendously actionable, and they surely will convince you to change your lifestyle…”

The Western diet may drive metastasis

However, when the scientists upped the amount of fat in the mice’s diet — so that it would mimic the Western diet — the rodents grew metastatic tumors.

This points to a high-fat diet as the main environmental — that is, non-genetic — factor in the spread of prostate cancer.

The findings also pave the way for new therapies, explain the researchers, as patients who have metastatic tumors may be helped by depriving these tumors of fat.

This could be done either by using fatostatin or other fat-blocking drugs or through dietary interventions.

“The progression of cancer to the metastatic stage represents a pivotal event that influences patient outcomes and the therapeutic options available to patients,” Dr. Pandolfi says…”

A more complete Mediterranean diet may protect against aggressive prostate cancer

“In a new study published in The Journal of Urology®, researchers determined that men who followed a Mediterranean diet, rich in fish, boiled potatoes, whole fruits, vegetables, legumes, and olive oil, and low consumption of juices had lower risk of aggressive prostate cancer (PC) than those who followed other dietary patterns like Prudent or Western diets.

Although PC is the most common type of cancer in men and can have a high mortality rate, evidence linking PC to specific environmental, occupational, or dietary exposures has been limited. Recent studies have investigated whether certain dietary patterns impact cancer risks, but the results have been inconsistent…

Adherence to the three dietary patterns of Western, Prudent, and Mediterranean, which characterize the dietary habits of the Spanish population, was evaluated, The Western pattern includes consumption of large amounts of fatty dairy products, refined grains, processed meat, caloric beverages, sweets, fast food, and sauces. The Prudent pattern involves consumption of low-fat dairy products, whole grains, fruits, vegetables, and juices. Finally, the Mediterranean pattern consists of high consumption of fish, boiled potatoes, fruits, vegetables, legumes, and olive oil, and low consumption of juices. The diets were graded according to the degree of adherence to each pattern and assigned to four quartiles from lower to higher adherence within each pattern.

Only a high adherence to Mediterranean dietary pattern appeared to be associated with a lower risk of aggressive PC. Prudent and Mediterranean dietary patterns showed different effects in low and high-grade tumors…

Emphasizing the findings that the degree of adherence to a particular diet can affect the risk for PC, co-author Adela Castelló. PhD, Cancer and Environmental Epidemiology Unit, National Center for Epidemiology, Instituto de Salud Carlos III (Madrid), commented, “There is a striking contrast between the relevance of prostate cancer in terms of public health and the evidence regarding its primary prevention. If other researchers confirm these results, the promotion of the Mediterranean dietary pattern might be an efficient way of reducing the risk of developing advanced PC, in addition to lowering the risk of other prevalent health problems in men such as cardiovascular disease. Dietary recommendations should take into account whole patterns instead of focusing on individual foods.”

The Flexitarian Diet


The aim: Weight loss and optimal health.

The claim: Flexitarians weigh 15 percent less than their more carnivorous counterparts; have a lower rate of heart disease, diabetes and cancer; and live an average of 3.6 years longer.

The theory: Flexitarian is a marriage of two words: flexible and vegetarian. The term was coined more than a decade ago, and in her 2009 book, “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life,” registered dietitian Dawn Jackson Blatner says you don’t have to eliminate meat completely to reap the health benefits associated with vegetarianism – you can be a vegetarian most of the time, but still chow down on a burger or steak when the urge hits.


The Flexitarian Diet ranked #3 in Best Diets Overall. 40 diets were evaluated with input from a panel of health experts. See how we rank diets here.

The Flexitarian Diet is ranked:




  • Weight Loss SHORT-TERM
  • Weight Loss LONG-TERM
  • Easy to Follow
  • Healthy

Scores are based on experts’ reviews.

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